Suffering from knee problems is frustrating, but should not hold you back from engaging in fitness activities. According to the "New York Daily News," knee problems can be the result sudden injuries, overuse or repetitive stress. Implementing a well-rounded fitness program is important to strengthen your body, improve lean muscle mass and increase bone density and mobility. Including alternative weight-bearing activities allows you to strengthen the muscles surrounding your knee and prevent potential injuries. Knowing your personal limits is the most important factor when participating in an exercise program. As always contact your physician to get an OK before beginning any exercise program, especially if you have a bad knee.
Upper Body Strength Training
Keeping your upper body strong is important because the upper and lower bodies share a connection through your core. Many of these exercises can be completed while placing no stress on your lower body. If standing is uncomfortable, these exercises can be performed while sitting on a bench or stability ball.
An example of an upper body routine is performing three sets of 10 repetitions of the following circuit using dumbbells or resistance bands. The circuit includes the overhead press, chest press, upright rows, bicep curls, and triceps overhead extension.
Lower Body Strength Training
Lower body strength training builds the muscles surrounding your knees, which are your quadriceps, hamstrings, glutes and calves. Increasing strength allows you to become stronger and decrease pain you may experience throughout your daily routine. The leg extension machine, leg curl machine, leg press machine, and hip adduction and abduction machines are excellent to use. Select a light to moderate weight and complete three sets of 10 repetitions of the circuit.
Aquatics
Working out in a pool is a low-impact activity that improves your cardiovascular fitness levels and overall body strength. Pool workouts relieve stress on your joints and muscles, allowing for increased mobility. Incorporating a pool workout once a week is beneficial. These workouts can include stationary marching, stationary skipping, traveling lunges, squats and heel raises. Perform in shallow water for approximately 20 to 30 minutes.
Floor Exercises
Incorporating floor exercises into your exercise routine allows for increased core strength and improvements in lower body muscle strength. These exercises can be performed two to three times a week. Examples include leg raises and bridges. To perform leg raises, relax on your back with your left leg extended and the bottom of your right foot on the floor. Slowly raise and lower your left leg 10 times, then switch to your right leg. To perform bridges, rest on your back with the bottoms of both feet on the floor. Contracting your core, slowly raise and lower your hips towards the ceiling 10 times. Complete three sets of each exercise.
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